Start Early And Keep It Fun
Getting kids to like healthy food can feel like convincing a cat to enjoy bath time, but it’s a lot more doable than it sounds. When you introduce nutritious flavors while they’re young, you’re not just feeding them healthy meals, you're helping their taste buds to become accustomed to (and maybe even enjoy) these healthy foods in the future. Want to know the trick? Keep things playful, low-pressure, and consistent so healthy options become familiar instead of foreign. Here are 20 foods to introduce while your kids are young.
1. Avocados
Avocados are a sneaky way to add healthy fats without making food feel “healthy.” Mash them on toast, blend them into smoothies, or turn them into a mild guacamole with a squeeze of lime for a deceptively beneficial meal. If your kid loves creamy textures, this one can become an easy win.
2. Blueberries
Blueberries are sweet, pop-in-your-mouth simple, and best of all, they feel like candy that grew on a bush. Whether you toss them into yogurt, oatmeal, or pancakes, kids always consider them as great additions, not yucky ones. They’re also a fun snack to pack because they don’t require peeling, slicing, or negotiations.
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3. Eggs
Eggs are packed with protein, but they may be a hard sell for children when served plain and simple. Luckily for you, they can be served a hundred different kid-friendly ways! Try scrambling them with a little cheese, bake them into muffin cups, or turn them into a smiley omelet to get your kids accustomed to them young. Because once eggs become a comfort food, mornings get a whole lot easier.
4. Greek Yogurt
Just pretend Greek yogurt is some form of pudding and your kids will fall for it in an instant. And if they complain about the taste, turn it into a treat by adding in honey, stirring in some cinnamon, or mashing in berries. All the flavor but without the sugar! Freezing it into little bark pieces can even make it a healthy dessert they'll never complain about.
5. Salmon
If you're up for a challenge, try getting your kids on board with salmon at a young age. It might seem like a hard sell, but if you transform them into crispy fish cakes, tacos, or cooked with pasta, you may just find it easier than you imagined. As long as you season it so it tastes good rather than "fishy," you'll be all set.
6. Sweet Potatoes
Sweet potatoes bring that naturally sweet flavor kids tend to trust right away. Roast them into fries, mash them with a little cinnamon, or bake them into muffins, all these are beloved forms of food that will make it easy to convince your kid. And if your child likes orange foods, you can ride that enthusiasm all the way to the dinner table.
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7. Oatmeal
Sure, oatmeal can feel like "old people food," but change your perspective and turn it into a blank canvas you can transform into whatever your kids love. Make it extra creamy by adding in some milk, add in peanut butter for a nutty taste, or sprinkle in fruit for more of a dessert vibe. If they need extra convincing, let them choose the healthy toppings.
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8. Peanut Butter
Peanut butter is a reliable friend when you need protein and staying power in a hurry. Spread it on apples, swirl it into oatmeal, or blend it into smoothies for a rich, familiar flavor. If your kid already loves it, you can use it as a bridge to new foods.
9. Lentils
Lentils might not win a beauty contest (which we know is already a downside for kids), but they can be delicious when they’re cooked into the right dish. Try leveling them up by stirring them into spaghetti sauce, shape them into nuggets, or make a mild lentil soup with a sprinkle of cheese. When they’re mixed into something familiar, kids often don’t even think twice.
10. Chickpeas
For a surprisingly flexible healthy food, chickpeas can be made into a plethora of delicious snacks. Which of course, is great for when your kid's mood changes every eight minutes. If you roast them, they turn into a delightful crunchy snack, and if you blend them, they turn into hummus that's great for dipping. It's a win win on all sides.
11. Broccoli
We know broccoli has a rough reputation with kids, but it can be a total success if it’s cooked well and served with something tasty. For example, roast it so it’s slightly crispy, then offer a dip like yogurt ranch or cheese sauce. Calling them “little trees” sounds silly, but silly works when you’ve got kids.
12. Carrots
With a satisfying crunch and a naturally sweet flavor, carrots are a great vegetable to introduce to kids that they'll love. They taste great raw with dips, but even better when roasted until caramelized. You can even shred them and turn them into muffins! Picky eaters won't be able to find something to dislike about this versatile veggie, that's for sure.
13. Spinach
Spinach is one of the easiest greens to slip into meals without making a big announcement (which may be a surprise to you!). Blend it into smoothies, stir it into scrambled eggs, or chop it into pasta sauce. If you keep it casual, your kid might just roll with it.
14. Berries (Strawberries and Raspberries)
Strawberries and raspberries bring big flavor, pretty colors, and a fun “pick one, eat one” vibe. What would kids dislike about that? Add them to cereal, yogurt, or create a simple fruit plate that looks like a rainbow. When fruit feels like a treat, nobody misses the cookies.
15. Apples
For how much nutrients you get with this fruit, it's amazing that apples are easy to pack, easy to wash, and they still feel special when you slice them the “right” way. Pair them with peanut butter, bake them with cinnamon, or toss them into salads with a little cheese. They’re a great starter fruit for kids who prefer crisp textures over mushy ones.
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16. Bananas
Bananas are basically nature’s fast food, and kids love that they come in their own wrapper. Slice them onto toast, freeze them for a cold snack, or mash them into pancakes. They’re also perfect for kids who like gentle flavors and soft bites.
17. Tomatoes
Tomatoes can be served in so many forms that we know you can find a version your kid actually likes. Try cherry tomatoes with a pinch of salt, tomato sauce on pasta, or sliced tomatoes inside a grilled cheese. If they’re not into them raw, cooked tomatoes often go over better.
18. Brown Rice
The color might not be your kid's favorite, but brown rice is a mild and steady base that help boosts healthy meals. Use them for burrito bowls that highlight veggies with bright colors as a way to introduce them to it! When it's paired with such tasty and colorful toppings, it becomes so much easier to stomach and accept.
19. Beans
Packed with fiber and protein, beans are difficult for children to love given their weird appearance, mushy texture, and earthy flavor. So, what's the play? Turn this complicated healthy food into something tasty by throwing them into quesadillas, mixed into chili, or added to taco bowls. If you start with smaller amounts, your kids can ease into it and become slowly accustomed without being weirded out.
20. Nuts and Seeds
Nuts and seeds can add healthy fats and minerals in a way that feels like a topping, not a lesson. Sprinkle chia into yogurt, add pumpkin seeds to oatmeal, or offer a small trail mix for snack time. Just keep portions age-appropriate and choose options that match your child’s chewing skills.
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